Eggs are a very nutritious, easy to get, and inexpensive protein-rich food. But when it comes to eating eggs, most people immediately think of cholesterol, right? There are many people who are afraid that "if you eat eggs, you will develop cholesterol." What is the truth in this story? Is eating eggs good for the body or bad? Let's talk about this in a simple way that everyone can understand.
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First of all, what is cholesterol?
Simply put, cholesterol is a waxy substance that is naturally found in our blood. It's not necessarily a bad thing, as some people think. In fact, cholesterol is essential for many important functions in our bodies, such as building healthy cells, producing vitamin D, and producing hormones.
Consider this: 80% of the cholesterol your body needs, a large amount, is produced in your liver and intestines. Only a small amount, about 20%, is added to your body from the foods we eat.
That means cholesterol is something our bodies need. But like anything, the problem is when it gets too much.
The story of 'good' cholesterol and 'bad' cholesterol
You've probably heard of 'good cholesterol' and 'bad cholesterol'. Here's what actually happens. Cholesterol can't travel through the blood on its own. So it travels around the body in vehicle-like particles (lipoproteins) that are made up of proteins. Let's learn about the two main types of these vehicles.
| Cholesterol type | What are you doing? | The name we call |
|---|---|---|
| LDL (Low-Density Lipoprotein) | This type is what takes cholesterol and deposits it in the body's tissues. If it increases, it can build up in the blood vessels and clog them. This can lead to serious diseases like heart attack and stroke. | 'Bad' cholesterol |
| HDL (High-Density Lipoprotein) | This type of cholesterol collects the excess cholesterol in the body and returns it to the liver. The liver then removes it from the body. Therefore, it is very good for the body. | 'Good' cholesterol |
What are the risks of high cholesterol?
Our lifestyle is very important in controlling cholesterol levels. Some people are at higher risk of developing cholesterol. Let's see what they are.
- Type 2 Diabetes: Diabetes can cause low levels of 'good' cholesterol (HDL) and high levels of another type of fat called triglycerides, which are a risk factor for heart disease.
- Obesity: Excess body weight can increase 'bad' cholesterol (LDL) and decrease 'good' cholesterol (HDL). This can lead to problems like heart disease and high blood pressure.
- Hereditary conditions: Some people can have a condition called Familial Hypercholesterolemia (FH), which is a genetic condition that runs in the family.
- Bad lifestyle habits: This is the most important thing.
- Frequent consumption of animal oils, coconut milk, and foods high in saturated and trans fats.
- Not doing any exercise.
- Smoking.
These habits have a high chance of worsening your cholesterol levels.
So how is the nutrition of an egg?
An egg is a small but nutritious superfood. Just think, a large egg has only 72 calories. But it has 6 grams of protein. In addition, eggs contain lutein and zeaxanthin, which are good for the eyes, as well as choline, which is good for the brain and nerves, and vitamins A, B, and D.
However, a large egg contains about 186 milligrams of cholesterol. Importantly, all of this cholesterol is found in the egg yolk alone. The egg white contains no cholesterol at all.
So how many eggs a day is good for the body?
This is the biggest problem for everyone.
For a generally healthy person with no other risk factors, eating one whole egg a day is safe. Research has found that it does not increase the risk of heart attack or stroke.
However, if you belong to one of the risk groups mentioned above (i.e., someone with diabetes, high blood pressure, heart disease, or obesity), it is best for you to eat no more than three whole eggs per week.
What else do you need to think about when eating eggs?
If you love eggs but are concerned about cholesterol, you can remove the yolk and eat just the white. The white has no cholesterol, but it still has plenty of protein.
Another important thing is the way we eat eggs. Think about it, we don't eat eggs alone. When we make an omelet with things like butter, cheese, bacon, sausage, and eat it with bread, a lot of cholesterol is added to the body from those other foods. Therefore, we need to be careful not only about the eggs, but also about what we eat with them. It is often healthier to eat eggs boiled than fried in oil.
The most important thing is to talk to your doctor about your cholesterol levels and health. He or she can review your Lipid Profile report and give you the best advice.
💡 Take-Home Message
- Cholesterol is something the body needs, but the problem is when the levels of 'bad' cholesterol (LDL) increase.
- It is generally safe for a healthy adult to eat one whole egg per day.
- If you have diabetes, heart disease, or other risk conditions, it's best to limit yourself to three eggs per week and consult your doctor.
- All of the cholesterol in an egg is in the yolk. The white has no cholesterol.
- It is also very important to be careful about how you cook eggs and the other foods you eat with them (butter, oil, cheese).
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